The heat from hot temps and the heat produced by your body during physical activity can be a potentially dangerous combination. In order to stay on top of heat illnesses, hydration is key. Drink tons of water -- more than you think you should be drinking. Take frequent breaks from physical activity and stay tuned to the signs and symptoms your body is showing. Also try to wear lightweight and light colored clothing.
Heat illnesses come in various levels of concern:
1. Heat syncope - you might feel dizzy or lightheaded and have pale, wet skin
2. Heat cramps - involuntary spasms of your muscles due to excessive sodium loss through sweat
3. Heat exhaustion - this is the most common form of heat illness seen in athletes. Signs and symptoms of heat exhaustion may include: elevated body temperature, elevated heart rate, nausea or vomiting, headache, thirst
4. Heat stroke - this is a potentially fatal condition. Two things that separate heat stroke from heat exhaustion include: a high core body temperate (higher the 104) and altered consciousness, irrational behavior or disorientation.
Treatment for these conditions can vary, but they typically always include rest from the physical activity, removing excess clothing or gear, resting in a cool, shaded area and re-hydrating. If heat exhaustion or heat stroke are expected, additional measures for safety will be taken, such as immersion in an ice tub.
Be careful in this hot weather and take the extra measures necessary to stay safe while spending time in the heat.
